Warm up 

DB squat thrust warm up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

4 rounds of:

14 DB Z-press

1 minute 30 second DB run

7 DB man makers

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

20 minute ping pong

2x 20 single unders jump rope

2x 4 mountain climber + stand up

2x 3 burpee + squat jump

2x 8 tucks

Warm Up 

Dumbbell complex warm up #3

3x 

1. Single leg deadlifts

2. Alt press + windmill

3. Reverse lunge + rotation

4. Windmill (3 on each side)

5. TGU (3 on each side)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 DB snatch L

3 windmill L

5 DB snatch R

3 windmill R

*2 minute rest period

Game:

6 minutes of:

7 DB hang power clean

10 alt gorilla rows

*2 minute rest period

Cash out:

6 minutes of:

5 thrusters

5 DB SDHP

Bonus

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Adopting a Paleo diet, which focuses on whole, unprocessed foods that mimic the eating habits of our hunter-gatherer ancestors, has gained popularity for its potential health benefits. Integrating Paleo foods into your daily exercise and nutrition program can enhance overall well-being and promote longevity. Coach Ray Traitz, a seasoned health and fitness expert, has witnessed the transformative effects of the Paleo diet on his clients and himself. This blog post explores the benefits of the Paleo diet, insights from top scientists in the field, and practical tips on incorporating these foods into your routine.

The Benefits of Paleo Foods

1. Nutrient-Rich Diet

• Paleo foods are rich in essential nutrients, including vitamins, minerals, and antioxidants. These nutrients support overall health, enhance energy levels, and reduce the risk of chronic diseases.

2. Anti-Inflammatory Effects

• The Paleo diet emphasizes whole, unprocessed foods, which can reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease, diabetes, and autoimmune disorders.

3. Improved Digestion

• By eliminating processed foods, grains, and dairy, the Paleo diet can improve digestion and gut health. Many people experience reduced bloating, gas, and other digestive issues when following a Paleo lifestyle.

Insights from Leading Scientists

1. Dr. Loren Cordain, Ph.D.

• Nutrient Density: Dr. Cordain's research highlights that the Paleo diet is rich in nutrients that are often lacking in modern diets, such as omega-3 fatty acids, fiber, and antioxidants.

• Blood Sugar Regulation: The diet's emphasis on whole foods helps stabilize blood sugar levels, reducing the risk of type 2 diabetes.

• Weight Management: Dr. Cordain's studies show that the Paleo diet promotes healthy weight loss and maintenance by emphasizing nutrient-dense, low-calorie foods.

2. Dr. Sarah Ballantyne, Ph.D.

• Gut Health: Dr. Ballantyne's research indicates that the Paleo diet supports a healthy gut microbiome by eliminating common gut irritants like gluten and dairy.

• Immune System: By reducing inflammation and providing essential nutrients, the Paleo diet strengthens the immune system.

• Longevity: Dr. Ballantyne's studies suggest that the anti-inflammatory properties and nutrient density of the Paleo diet contribute to a longer, healthier life.

3. Dr. David Perlmutter, M.D.

• Brain Health: Dr. Perlmutter's research emphasizes the benefits of the Paleo diet for brain health, including improved cognitive function and reduced risk of neurodegenerative diseases.

• Heart Health: The diet's focus on whole foods and healthy fats supports cardiovascular health and reduces the risk of heart disease.

• Metabolic Health: Dr. Perlmutter's studies show that the Paleo diet improves metabolic health by stabilizing blood sugar levels and reducing insulin resistance.

Case Studies: The Impact of Paleo Foods

1. John's Transformation

• John, a 45-year-old client, struggled with weight gain and low energy levels. Under Coach Traitz's guidance, he adopted a Paleo diet and integrated it with his exercise routine. Within six months, John lost 20 pounds, gained muscle, and reported higher energy levels and improved digestion.

2. Maria's Journey

• Maria, a 35-year-old client, faced chronic inflammation and digestive issues. Coach Traitz introduced her to the Paleo diet, which significantly reduced her symptoms. Maria experienced less bloating, increased energy, and a stronger immune system.

3. Tom's Success

• Tom, a 50-year-old client, was concerned about his heart health and cognitive function. With Coach Traitz's support, Tom adopted a Paleo lifestyle. His cholesterol levels improved, and he reported better mental clarity and focus.

Incorporating Paleo Foods into Your Diet

1. Focus on Whole Foods

   • Base your meals around whole, unprocessed foods like vegetables, fruits, nuts, seeds, lean meats, and fish.

2. Eliminate Processed Foods

   • Avoid foods that are processed, refined, or contain added sugars and unhealthy fats.

3. Choose Grass-Fed and Pasture-Raised

   • Opt for grass-fed meat and pasture-raised eggs and poultry to ensure higher nutrient quality.

4. Incorporate Healthy Fats

   • Include sources of healthy fats like avocados, olive oil, coconut oil, and nuts.

5. Plan and Prepare

   • Plan your meals and snacks in advance to ensure you have Paleo-friendly options available, making it easier to stick to your diet.

Conclusion: Enhance Your Health with Coach Ray Traitz

For personalized guidance on integrating Paleo foods into your daily exercise and nutrition program, consider hiring Coach Ray Traitz. With over two decades of experience and a passion for helping clients achieve their health and fitness goals, Coach Traitz offers expert advice and support tailored to your needs.

To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com.